fitness-food

world without carbs
by Karen Schroeder, M.S., R.D.
Imagine a world deficient in carbohydrate. A world where high-protein, low-carbohydrate, low-calorie diets prevail. A world where bacon and butter run free, while bagels and bananas are banished. Where each meal must be meticulously constructed so as not to awaken the feared hormone insulin. Can an athlete survive in such a place?
The land of low carbs
This land of fad diets is ruled by the authors of Protein Power, Sugar Busters, Dr. Atkins's New Diet Revolution, Carbohydrate Addicts, and Mastering the Zone. These authors rule your plate with fear. They preach that insulin is the insidious element responsible for weight gain, chronic disease, and poor athletic performance.
Insulin is increased when rice, potatoes, bananas, or any other carbohydrate-containing foods are eaten. Avoid carbohydrate and eat more protein, they contend, and insulin retreats, releasing fat to be burned, leading to weight loss, improved health, and greater benefits from exercise.
In reality, insulin's function is to escort glucose into the body's cells where it is burned for energy for all activities from thinking to cycling. "Insulin does not promote fat storage," explains Ellen Coleman, R.D., M.A., M.P.H., author of Eating for Endurance. Rather, weight gain occurs when you eat more calories than you burn, regardless of whether the calories are packaged as pasta, pork loin, or peach pie.
Essential for exercise
As for exercise, "carbohydrate is the preferred fuel," continues Coleman. "Fat becomes available for fuel after about 20 minutes of exercise, and a combination of fat and carbohydrate is burned thereafter. Most people don't work out long enough to burn significant amounts of fat during a single workout. Rather, regular exercise creates a caloric deficit that promotes loss of fat over the long term."
Athletic performance is hindered by a lack of carbohydrate, not an excess. In the pasta-free world, the goal is to create a carbohydrate deficient state by consuming 20-90 grams of carbohydrate per day and eating mostly pure protein and fat—beef, bacon, mayonnaise, pork ribs, etc. Total calories are kept to a minimum (800-1800 calories).
Outside of this world, sports nutrition experts recommend that carbohydrates contribute much more—55-70% of total calories, which equals 303-385 grams in a 2200-calorie diet.
Carbohydrate deprivation
Let's see how we athletes would fare in a world of carbohydrate deprivation.
We would bonk.
All athletes fear hitting the wall—that point in your workout when you've run out of gas, you've depleted your carbohydrate stores and your muscles have nothing to draw on.
Although bonking is usually associated with marathons and other ultra-endurance events, "athletes who restrict carbohydrate in their diets can deplete their carbohydrate stores over several days when working out for just an hour a day," warns Coleman. The result is feeling tired, sluggish, irritable, and disoriented with every workout.
We would eat too much protein.
Athletes require slightly more protein than their sedentary counterparts, but these needs are easily met by the greater amounts of food they tend to eat. The ideal athlete's diet draws 12-15% of calories from protein; this translates to 66-83 grams of protein per day for a 2200-calorie diet. But in the low-carb world, you would eat at least twice this amount. Such high levels of protein can increase urinary calcium loss and are dangerous for older people or those with kidney problems.
We might be dehydrated.
When protein is metabolized, toxic nitrogenous compounds are created, which must be flushed out of the body. "You'll need to really push the fluids to compensate for the water excreted with the products of protein breakdown," says Coleman.
We would eat too much fat.
A high-protein diet is usually high in fat, specifically saturated fat, found in cheese , butter, mayonnaise, and many cuts of meat. High fat meals tend to hang out in your gut longer than carbohydrate foods, which can be uncomfortable in the middle of a long run or a high intensity spinning class .
A diet high in fat and saturated fat also increases your risk for heart disease, and in some people, gallbladder disease. The Zone diet is not guilty on this point, since it calls for 30% of calories from fat—the maximum recommended by Coleman and other sports nutritionists.
We would miss out on essential nutrients.
Thirty grams of carbohydrate per day translates into two pieces of bread or one cup of pasta. That's it for carbohydrate for the day. Forget about noshing on most fruits and vegetables, milk, yogurt, and all other bread products; they all contain carbohydrate.
By severely limiting several major food groups, we miss out on calcium, potassium, and many other essential nutrients. A multivitamin and mineral supplement is advised, but a pill is no substitute for the real thing; fruits, vegetables, and other plant foods are chock full of health-promoting phytochemicals and other beneficial compounds that don't come in pill form.
We would be constipated.
A restriction on whole grains, fruits, vegetables and a risk for dehydration; need I say more?
We might be in ketosis.
Ketosis occurs when your body has run out of its preferred fuel—carbohydrate—and must burn fat, which subsequently produces ketones, for energy. Ketosis is not a desirable state. It causes nausea, dehydration, electrolyte loss leading to an irregular heart beat, kidney strain, and low blood sugar, which can cause fainting. The central nervous system is also disturbed, resulting in slowed reaction time, depression, loss of coordination, and inability to concentrate.
Weightlifters can tolerate a ketotic state longer than endurance athletes, since strength training burns fewer calories per hour (about 200) than an endurance workout (about 600). "Since more carbs and calories are used by the endurance athlete, this athlete will crash and burn much sooner on a low-carb diet than a strength athlete," Coleman explains.
How do they survive?
Carbohydrate depleted, protein and fat overloaded, dehydrated, constipated, gastronomically frustrated, and possibly ketotic. This is the lot dealt to those who live in this world of low-carbohydrate, high-protein diets. How can anyone live like this?
"Most people who are strict followers of the high-protein diets do not exercise," explains Coleman. "Those athletes who are able to perform while on a high-protein diet do not stay within the strict carbohydrate and calorie restrictions. They eat so many calories every day that even though their percentage of carbs is lower than ideal, they are still taking in enough carbohydrates overall to fuel their activity."
The ideal world
Now imagine a world where athletes eat a wide variety of foods to fulfill their high energy needs. Where 55-70% of calories come from carbohydrate, 12-15% from protein, and 20-30% from fat. In this world athletes drink at least 8-10 glasses of water per day, enjoy their meals, and feel strong during their workouts. Here, there is no bonk and there is no ketosis. Here, an athlete can thrive.

Beyond Wheaties: eating like an Olympian
by Karen Schroeder, MS, RD
Depending on his or her sport, the average Olympic athlete eats between 2500 and 5000 calories per day. That's a lot of Wheaties—23 to 46 bowls, to be exact. Such high calorie levels are essential to keep athletes fueled for their strenuous workouts, but exactly how and what do our Olympians eat to ensure peak performance?
Keep it coming
"An elite athlete eats between three and nine times per day," explains Ann Grandjean, EdD, RD, executive director of the International Center for Sports Nutrition and nutrition consultant to the U.S. Olympic Committee. Eating frequently helps athletes recover from a workout and keep their energy level up for the next one.
In her research, Grandjean has found that one of the characteristics that sets the successful, elite athlete apart from the less serious one is a consistent, healthful eating pattern. "I tell athletes that what they eat every day is an integral part of their training and has a greater effect on performance than what they eat for a pre-competition meal."
The training diet Grandjean recommends depends on the type of sport. Runners, swimmers, rowers, and other aerobic athletes need more carbohydrates but not quite as much protein (although still more protein than the average person) as power athletes, such as boxers, wrestlers, and weightlifters. Plentiful fluids are essential as well.
Plenty of carbs and protein
Of course, America's strongest and fastest are not subsisting solely on Wheaties. So what do they eat? "I focus on protein," explains Brian Dunseth, captain of the U.S. Men's Olympic Soccer Team and member of the New England Revolution. "On a typical day, I'll lift weights for one hour before our three-hour team practice. After such a draining workout, a protein shake helps me recover."
Since soccer players are in constant motion—running, kicking, throwing, and heading for at least 90 minutes/game—Dunseth also eats plenty of carbohydrates to keep up his endurance. "I'll have an English muffin at breakfast, bread in a sandwich at lunch, baked potato at dinner, and juice a few times a day," notes Dunseth.
Torrey Folk, a member of the U.S. Women's 8+ Rowing Team, eats about five times a day to have enough energy for her team's three daily workouts, which total 35 miles of rowing. Bagels, fruit, potatoes, milk, and other carbohydrate-rich foods always make it onto her plate alongside protein from eggs, turkey, cheese, or chicken.
A little traveling grub, please
Fresh fruit, omelets, protein shakes... all this is easy in the comfort of your own kitchen, training center, or favorite restaurant, but what happens when athletes travel internationally to compete? Think of what people encounter when crossing time zones—jet lag, unfamiliar food, and sometimes unsafe water. These are only minor inconveniences to Joe Tourist, but our athletes are expected to perform at their best in these conditions. How do they deal with this situation?
In France for the World Championships in 1997, Folk found that the amount and variety of food provided was limited. "I asked my parents to bring over peanut butter and Power Bars for some extra snacks. Since then, I always travel with these foods."
Dunseth was saved by the golden arches while in Malaysia for three weeks with the National Team. "The food was not at all what we were used to—boiled eye, barely cooked lamb—and the climate was so hot and humid that I lost 10 pounds. Luckily McDonald's was there; we'd order three chicken sandwiches at a time," remembers Dunseth.
Village people to the rescue
Before your hopes for gold medals are dashed by visions of undernourished athletes, think two words: Olympic Village. The coordinators of the Olympic Village dining hall are so experienced at feeding an international clientele that they can supply enough food to keep athletes from Afghanistan to Zimbabwe healthy and satisfied.
"Actually, the bigger problem for Olympic athletes is weight gain," laughs Grandjean. "The Village provides a wide range of free, quality food 24 hours a day, which most athletes take full advantage of." Athletes in Sydney should probably hold off on that vegemite sandwich, though. "The only problems we see are when people try unfamiliar foods," says Grandjean. "I advise them to wait until after their competition to sample the local fare."
Rest assured that the Men's Soccer and Women's Rowing Teams will be well fed. Dunseth packs a blender with his cleats and shin guards so he can have his requisite protein shakes regardless of the country he's in, and Folk always has a secret stash of Power Bars.
Preparing for Sydney
To reach their destination down under, U.S. Olympians will spend up to 20 hours on a plane and cross many time zones. Luckily for Folk and Dunseth, though, "athletes seem to suffer less from jet lag than the average traveler," explains Grandjean. "We're not sure why this is, but it could be related to physical fitness, adrenaline, or simply being very conscious of staying hydrated. Dehydration is a major contributor to jet lag." Dunseth knows this well and compensates by drinking water every hour while traveling.
Even the fittest athletes can't walk off the plane ready to compete, though, so most teams will arrive in Sydney two to four weeks prior to their event. "It can take up to five days to adjust to the new time zone," explains Folk, "so we'll have light workouts for the first few days."
The big day
What to eat on the day of a race or game often has more to do with psychological than physical readiness. Before his games with the New England Revolution, Dunseth hits the local IHOP for a country omelet, pancakes, and orange juice. Folk eats a similar breakfast: hard-boiled eggs, toast, fruit, and juice. Both are confident they'll have no trouble finding their favorites in the Olympic Village.
And how about after competition? "I eat whatever I feel like!" notes Folk. "I often crave a hamburger, but I'm usually up for any sort of hot meal." (Just wait until Folk finds out that the Aussies serve their burgers "with the lot"—a big beet slice on top.)
Whatever they eat and however they compete, they're sure to make us proud. And who knows, a few months from now, you may see Brian Dunseth or Torrey Folk looking back at you from a cereal box.

Food for fitness
Now that the evenings are getting lighter and spring's in the air, you may be thinking about getting fit. If you want to be a sporting hero rather than a couch potato, knowing what to eat can play a major part in becoming more active.
In this article
The importance of carbohydrates
What to eat before a big game
How to sustain energy levels during a match
Avoiding dehydration
What happens if you don't eat properly
Recipe ideas
If you've ever played a sport and wondered why you can barely keep going after half an hour it may not just be down to your physical fitness. According to Dr David Bull, a medical specialist on the BBC's Watchdog Healthcheck programme, "Regardless of how much training you do or how dedicated you are, unless you give your body essential nutrients, you will not perform to the best of your ability."
For example, playing a game of football is similar to running a marathon - in a typical match footballers can run for a total of 10-11 kilometres at a fairly modest speed, sprint for about 800-1,200 metres, accelerate 40-60 times, and change direction every five seconds or so. As with any sport, this alternating fast and slow running can deplete the amount glycogen stores, i.e. the amount of energy stored in the muscle tissue in your legs. A high intensity of play during a game accelerates the depletion of this stored energy to the extent that most players will have emptied their leg muscles of glycogen. This causes fatigue and can dramatically reduce the speed at which you can run, and is why you might feel exhausted and shaky after a game.
The importance of carbohydrates
Carbohydrates have had a bad press recently but they are essential if you want to take sport seriously. If you are not taking on board enough carbohydrates you will begin your competition with glycogen levels which are sub-par, and if you're a football or rugby player, you will have little carbohydrate left in your muscles by the time the second half starts.
During a competition you need to raise your carbohydrate levels. According to the Football Association a healthy diet should have 55%-60% carbohydrate. For footballers, that percentage might be as high as 70%. Dr David Bull says, "If you are endurance training then don't make the mistake of cutting out carbohydrate. It is essential for the body to have longer term energy stores which it can rely on." He recommends lots of starchy foods such as pasta, rice and potatoes.
Proteins and fats also play an important role, Dr David Bull advises: "If you are trying to build muscle then your body needs amino acids. A diet rich in protein is the easiest way to provide the building blocks for muscle formation. Your body also needs some fat to maintain the integrity of cells."
Snacking too is crucial. Foods such as bananas, muesli bars, bagels, cereals, rice pudding, yoghurts and dried fruit are high in carbohydrate but low in fat.
What to eat before a big game
Before any big match you need to prepare your body. Although you need to take on board plenty of carbohydrates it is important to eat them in advance so they have the chance to be broken down in your body, ready to provide you with energy. Michael Moore is the executive chef for Arsenal football club and was a rugby player in his youth. He says that a football team who has a match at 8pm will have a meal at 3pm which will consist of a high-protein starter such as clear chicken soup, then a very high carbohydrate main course including starchy foods such as pasta, rice or potatoes. Moore adds, "If you eat a kilo of rice five minutes before you play it will only have made it to the stomach and won't even be ready to burn." Neil Warnock, the manager for Sheffield United agrees: "My players eat a large carbohydrate-heavy meal the night before a big game to ensure they have a good supply of energy."
How to sustain energy levels during a match
Energy levels can get seriously depleted during any physical sport, so it's important to take on board the right foods and liquids. Michael Moore recommends eating bananas, which are full of iron, are easily broken down by the body and provide instant energy. He says, "For example in a game of tennis Andre Agassi will win a set then he will eat a banana to put the energy back in, as they break down very quickly." Because bananas provide energy to the muscles they can also prevent painful cramp. Sheffield United players also eat (rather bizarrely) Jelly Babies at half-time. But this isn't as ridiculous as you might think, Moore points out: "Some people eat sweets at half-time. It's sugar and it's a kick start to get the body going again. Pure chocolate is also popular!"
Avoiding dehydration
It is essential that you take plenty of fluids on board. When you are physically active you tend to sweat a lot as your body tries to keep itself cool. Replacing this water stops you from getting tired so quickly and can help speed up the recovery process after a lengthy sports session. According to the Football Association, around one kilogram of weight is lost during a training session, which means a player has lost one litre of fluid.
But what should you be drinking? If you are taking part in a sport where you need to sustain energy over a long period of time, such as football or rugby, the best fluid to drink is a diluted carbohydrate/electrolyte solution. In plain English, that means the specialised sports drinks. Neil Warnock agrees: "My players all drink diluted sports drinks before, during and after a match." Ideally you should drink little and often, if you drink too much too quickly you run the risk of getting a stomach upset. Michael Moore's favourite beverage for sports is water, but suggests you drink it at body temperature. "Don't drink ice cold water when you're really hot - it plunges your body temperature; so your body raises its temperature and makes you hot again. Drink something at body temperature; otherwise you will never cool down".
What happens if you don't eat properly
If you have a very late night and only have a coffee for breakfast you will not be able to get through eighty minutes of extreme physical exertion. Drinking beer before a game is also a no-no as it will cause you to be dehydrated before you even get onto the pitch - so no more pre-match trips to the pub! Neil Warnock says he can always tell if one of his players hasn't been eating properly, as they will not be able to make it through the second half.
Also remember that when you are training you are stretching your body's capability and you are tearing muscle fibres which need to be replaced. Sleep is crucially important to enable this repair, as well as giving yourself enough time off in between training so that the muscle fibres can repair themselves and grow.
Dr David Bull concludes: "Your body is the most complicated machine in the world. Treat it well and it will perform to its optimum ability."
Recipe ideas
The recipes below are rich in energy-giving carbohydrates. Try them the night before a match to make sure you have plenty of energy the next day:
Rigatoni in tomato sauce
Stir-fry noodles
Asian broth
Pasta salad
Fresh pasta with sweet pepper sauce
Linguine with tomato sauce
Spaghetti with sun blush tomatoes